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Cod liver oil vs. Ham — In-Depth Nutrition Comparison

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Summary of differences between Cod liver oil and Ham

  • Cod liver oil has more Vitamin A, and Vitamin D, however, Ham is higher in Selenium, Vitamin B6, Phosphorus, Vitamin B12, and Zinc.
  • Cod liver oil covers your daily need of Vitamin A 3333% more than Ham.
  • Cod liver oil has 313 times more Vitamin D than Ham. While Cod liver oil has 10000IU of Vitamin D, Ham has only 32IU.
  • Ham has less Saturated Fat.

These are the specific foods used in this comparison Fish oil, cod liver and Pork, cured, ham, boneless, extra lean (approximately 5% fat), roasted.

Infographic

Cod liver oil vs Ham infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Ham
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 2.4% 25% 56% 26% 79% 84% 157% 7% 106%
Contains less SodiumSodium -100%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +∞%
Contains more IronIron +∞%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more PhosphorusPhosphorus +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 6000% 0% 7500% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Ham
Ham
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 5% 24% 189% 47% 75% 24% 92% 81% 0% 2.3% 46%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +31150%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 100 g
Carbs: 0 g
Water: 0 g
Other: 0 g
Ham
Ham
4
21% 6% 68% 4%
Protein: 20.93 g
Fats: 5.53 g
Carbs: 1.5 g
Water: 67.67 g
Other: 4.37 g
Contains more FatsFats +1708.3%
Contains more ProteinProtein +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +∞%
Contains more OtherOther +∞%

Fat Type Comparison

Fat type breakdown side-by-side comparison
25% 51% 25%
Saturated Fat: Sat. Fat 22.608 g
Monounsaturated Fat: Mono. Fat 46.711 g
Polyunsaturated fat: Poly. Fat 22.541 g
Ham
Ham
1
36% 53% 11%
Saturated Fat: Sat. Fat 1.81 g
Monounsaturated Fat: Mono. Fat 2.62 g
Polyunsaturated fat: Poly. Fat 0.54 g
Contains more Mono. FatMonounsaturated Fat +1682.9%
Contains more Poly. FatPolyunsaturated fat +4074.3%
Contains less Sat. FatSaturated Fat -92%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cod liver oil Ham
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index Equal

All nutrients comparison - raw data values

Nutrient Cod liver oil Ham Opinion
Calories 902kcal 145kcal Cod liver oil
Protein 0g 20.93g Ham
Fats 100g 5.53g Cod liver oil
Net carbs 0g 1.5g Ham
Carbs 0g 1.5g Ham
Cholesterol 570mg 53mg Ham
Vitamin D 10000IU 32IU Cod liver oil
Magnesium 0mg 14mg Ham
Calcium 0mg 8mg Ham
Potassium 0mg 287mg Ham
Iron 0mg 1.48mg Ham
Copper 0mg 0.079mg Ham
Zinc 0mg 2.88mg Ham
Phosphorus 0mg 196mg Ham
Sodium 0mg 1203mg Cod liver oil
Vitamin A 100000IU 0IU Cod liver oil
Vitamin A 30000µg 0µg Cod liver oil
Vitamin E 0.25mg Ham
Vitamin D 250µg 0.8µg Cod liver oil
Manganese 0mg 0.054mg Ham
Selenium 0µg 19.5µg Ham
Vitamin B1 0.754mg Ham
Vitamin B2 0mg 0.202mg Ham
Vitamin B3 0mg 4.023mg Ham
Vitamin B5 0mg 0.403mg Ham
Vitamin B6 0mg 0.4mg Ham
Vitamin B12 0µg 0.65µg Ham
Folate 0µg 3µg Ham
Choline 85.1mg Ham
Saturated Fat 22.608g 1.81g Ham
Monounsaturated Fat 46.711g 2.62g Cod liver oil
Polyunsaturated fat 22.541g 0.54g Cod liver oil
Tryptophan 0.251mg Ham
Threonine 0.931mg Ham
Isoleucine 0.918mg Ham
Leucine 1.661mg Ham
Lysine 1.775mg Ham
Methionine 0.553mg Ham
Phenylalanine 0.904mg Ham
Valine 0.908mg Ham
Histidine 0.75mg Ham
Omega-3 - EPA 6.898g 0g Cod liver oil
Omega-3 - DHA 10.968g 0g Cod liver oil
Omega-3 - DPA 0.935g 0g Cod liver oil

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cod liver oil Ham
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet Equal

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1038%
Cod liver oil
45%
Ham
Minerals Daily Need Coverage Score
0%
Cod liver oil
55%
Ham

Comparison summary

Which food is lower in Cholesterol?
Ham
Ham is lower in Cholesterol (difference - 517mg)
Which food is lower in Saturated Fat?
Ham
Ham is lower in Saturated Fat (difference - 20.798g)
Which food is cheaper?
Ham
Ham is cheaper (difference - $4.5)
Which food is richer in minerals?
Ham
Ham is relatively richer in minerals
Which food is richer in vitamins?
Ham
Ham is relatively richer in vitamins
Which food is lower in Sugar?
Cod liver oil
Cod liver oil is lower in Sugar (difference - 0g)
Which food contains less Sodium?
Cod liver oil
Cod liver oil contains less Sodium (difference - 1203mg)
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (0)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cod liver oil - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173577/nutrients
  2. Ham - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167871/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.